Have you noticed more pimples popping up after eating some junk food? You’re not alone. Let’s see how can junk food cause pimples and be the hidden culprit behind those frustrating acne outbreaks.
Hi, I’m Hazel
I gave up on skincare after years of issues with acne and sensitive skin.
But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.
I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).
As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods
…because who has time to waste on anything less?
The quick version:
Junk food, especially those high in sugar, dairy products, and trans fats, can lead to increased sebum production and hormonal imbalances, triggering acne breakouts. Foods with a high glycemic index can spike insulin levels, further contributing to pimples. Opting for whole, nutrient-dense foods can help maintain clear and healthy skin.
Unpacking the Link Between Diet and Skin Health
It’s not just a coincidence; what you eat can really affect how your skin looks and feels. Let’s explore how and why certain foods can lead to skin troubles.
Sugar Spikes and Skin Glitches
Eating foods with a high glycemic load, like white bread, a pizza base and potato chips, can cause your blood sugar levels to spike.
This spike increases insulin levels, which can boost sebum production and lead to acne breakouts.
Dairy and Skin Dilemmas
Dairy products often contain hormones that can interfere with your own hormonal balance. This can result in hormonal changes that may trigger acne flare-ups.
Funnily enough, skim milk is even worse than regular dairy milk for your skin health because somehow they have even more hormones in them.
The Fatty Food Trap
Foods high in unhealthy fats, like some fast foods and greasy foods, not only challenge your waistline but also your skin health. These foods can increase oil glands’ activity, leading to more oily skin and potential acne outbreaks.
What’s in Your Snack? Ingredients to Watch Out For
When it’s snack time, choosing what to munch on has big implications for your skin. Here are some common sneaky triggers found in everyday snacks.
Sugary Snack Slip-Ups
Many snacks, especially sugary foods like milk chocolate, are packed with a high sugar content that can worsen acne development.
Sugar boosts insulin, which in turn can increase the production of oils and worsen skin issues.
The Dairy Debate
Regular consumption of dairy foods—yes, even your favourite ice cream—can contribute to acne-prone skin. Dairy can stimulate oil glands to produce more sebum, leading to those pesky acne outbreaks.
What’s in Your Dinner?
Dinner choices can also play a significant role in the health of your skin. It’s not just about feeling full; it’s about feeding your skin the right way.
High Glycemic Foods at Dinner
Foods like white rice, used in many dinner rolls, or French fries, a common side, can cause hormonal imbalances that may trigger acne breakouts. These foods break down quickly in the body, leading to rapid increases in blood sugar and insulin, which can impact your skin health.
Desserts and Skin Distress
Ending your meal with desserts high in sugars and fats, like some dark chocolate or milk chocolate, might satisfy your sweet tooth but can also lead to increased sebum production.
This excess sebum can clog pores and lead to acne flare-ups.
Fast Food Follies
Incorporating fast food items like hot dogs into your dinner can be a direct ticket to troubled skin.
These foods are not only high glycemic index foods but also fatty foods, both of which contribute to the production of excess oil and the development of acne.
Healthier Alternatives for Clear Skin
Exploring plant-based alternatives can be a delightful way to support your skin health without sacrificing taste.
Sweet Plant-Based Treats
Opt for snacks like dark chocolate with a high cocoa content, which is rich in antioxidants beneficial for skin health.
For a naturally sweet treat, consider smoothies or desserts made from blended frozen mango or avocados, which offer creaminess and nutrients without dairy.
Smart Plant-Based Snacking
Replace traditional snacks with nutrient-rich nuts and seeds, or homemade trail mix that includes dried fruits and dark chocolate bits. These provide essential fatty acids and antioxidants that help promote clear skin and reduce inflammation.
Try seaweed chips instead of potato chips. They are lighter and seaweed has been linked with more balanced hormone levels.
Sidebar: Fruits—Not the Enemy
It’s a common misconception that the natural sugars in fruits are bad for acne.
In reality, fruits are packed with essential nutrients and fibre that can actually benefit your skin health. Unlike processed sugary foods, the fibre in fruits helps regulate sugar absorption, preventing the insulin spikes that contribute to acne.
So, feel free to enjoy fruits as part of a balanced, plant-based diet for both health and beauty.
Taking Control: Lifestyle Changes for Better Skin
Beyond what you eat, lifestyle choices play a critical role in maintaining healthy, acne-free skin. Here are adjustments that align with a plant-based lifestyle.
Stress Less, Glow More
Manage stress through activities that promote relaxation and well-being, such as yoga, meditation, or spending time in nature. These practices help maintain hormonal balance and support clear skin.
Consistent Skin Care
Adopt a skincare routine that includes products with natural ingredients like aloe vera, tea tree oil, and witch hazel, which are effective for cleansing and treating acne-prone skin without harsh chemicals.
Does Junk Food Cause Pimples?
By choosing plant-based, low-glycemic foods and avoiding common triggers like sugary snacks and dairy products, you can significantly improve your skin’s health and clarity. Embracing these changes along with a mindful skincare routine can lead to visible, lasting improvements in your skin.
References
Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.
Happy nerding!
How to Treat Endometriosis with Seaweed at NutritionFacts.org